Extra virgin olive oil is a very heart-healthy oil. It is a major component of the Mediterranean Diet. There are many other health benefits. http://onlyoliveoil.vas.com.sg/health/slmkhoo wrote:EVOO is more strong-tasting, so may not work with some recipes. It's also more expensive, so if it's going to have the taste covered by other sauces etc, it seems to be a waste. I believe is also have a lower burning point and may not be suitable for some cooking methods.starlight1968sg wrote:Can we conclude extra virgin olive oil is the best followed by canola oil for cooking?
The fruit intensity of extra virgin oil can be classified into three categories: (1) Robust (intense fruity taste), (2) Medium, and (3) Mild & Delicate.
The first two categories are meant to be used uncooked, i.e. applied or as a finishing touch on dishes like salad, bread, grilled fish and vegetables, pastas, stew, soup - that is, we use the olive oil as a raw material (healthy ingredient) and it is not undergone heating, where its anti-inflammatory property and antioxidants are at its best.
The mild and delicate extra virgin olive oil has a "light" taste.
Unlike pure or extra light olive oil, mild and delicate olive oil is an "extra virgin" olive oil, where it has the polyphenols and oleocanthals that are the anti-inflammatory and antioxidants we need each day.
Pure or extra light olive oil is a "refined" oil, which means it has undergone extremely fine filtration process to reduce the acidity and sensory defects of poor quality virgin olive oil. It has little phytonutrients (anti-inflammatory and antioxidants), and it is flavourless and odourless.
8 tips to choosing and buying premium quality extra virgin olive oil http://onlyoliveoil.vas.com.sg/2015/05/ ... olive-oil/
Extra virgin olive oil withstand heat well. Its smoke point is between 190ºC-215ºC. http://onlyoliveoil.vas.com.sg/use/ while our normal and ideal cooking temperature is around 180ºC. So extra virgin olive oil is good for daily cooking/frying.
When we are using extra virgin olive oil for cooking/frying, we should consider the pairing of the food we are preparing and the olive oil we use.
For everyday cooking/frying, we should consider mild and delicate extra virgin olive oil to ensure that the taste of olive does not overpower the meal we prepare and we could reap in the most benefits of its anti-inflammatory and antioxidants through consuming it on a daily basis. The best approach is to find a good pairing so that the olive taste is a complement rather than overwhelming.
Using pure or extra light olive oil is fine for frying because it is flavourless and odourless, and the smoke point is higher. However we need to note that the ratio of refined olive oil and (extra) virgin olive oil in both normally is about 90:10. We could still enjoy the monounsaturated fatty acid it offers but not the other phytonutrients.
For health benefits point of view and value-for-money, mild and delicate extra virgin olive oil is a good choice because when we compare the price of both the pure/extra light olive oil and extra virgin olive oil, it does not differ too much, and anyway extra virgin olive oil can withstand the home cooking temperature.
More importantly, we can enjoy the nutrients in extra virgin olive oil, polyphenols, oleocanthal and monounsaturated fatty acid, besides the olive taste.